Knowing Your Limits: When Your Body Says It's Taking Too Much

For those intent on reaching and maintaining a healthy bodyweight and composition, there are plenty of diet and exercise options. The basic idea for many, however, is to exercise and diet to the extreme until results are reached or they just can't take it anymore. The knowledge is emerging, however, that such an intense regimen is very healthy for many, if not most people. Here are some signs that it may be a good idea to readjust your current exercise and diet program to more easily reach your goals.

General Effects of Overtraining And Undereating

Some of the worst effects of overtraining and undereating are related to lack of hormones. Lowered production of hormones such as testosterone causes lowered sex drive, irritability, and even loss of lean muscle mass in both men and women. Lowered muscle mass can result in a deflated appearance, with lowered metabolism and a tendency to actually put on fat.

Undereating Causes Whole-Body Dysfunction

Along with the loss of muscle mass and strength that undereating causes, there are a number of other signs one is eating too little. In efforts to maintain function of the brain and heart, the body will divert nutrients away from processes such as hair production, resulting in thinning hair. Along these same lines is reduced bone density that can open one up to fractures and breaks, as well as injuries to connective tissues such as tendons and ligaments. Another effect of undereating on endurance is decreased oxygenation of tissues resulting from lowered production of red blood cells.

Excessive Strength Training

One's strength training regimen can become excessive as a result of too little rest and food, but simply lifting heavy every day is bad for most people. Overtraining in the gym can cause exhaustion of the sympathetic nervous system, with a host of ill effects such as excitability and restlessness and inability to sleep. The heart rate becomes elevated, and inability to focus is also
commonly reported. Joint problems can also occur due to lack of recovery time between workouts.

Excessive Aerobic Exercise

Most people are unable to practice aerobic activities, such as running, intensely every day without ill effects. Parasympathetic nervous system fatigue can result, with sex hormone depletion and cortisol overload, causing one to feel sluggish and exhausted. With this comes loss of muscle mass and an inability to lose body fat.

Getting Back On Track

When one finds oneself exhausted from excessive dieting and exercise, it is time to take a step back and rest a little. Taking a week off to rest and recuperate is not going to result in loss of progress. After the nervous system and muscles have had a chance to recover, one can start fresh on a more sustainable fitness program that includes sufficient food and rest. With a little moderation, fitness goals will come easier than before.

This guest article was contributed by Jennifer Bell from Health Training Guide.
Check out her site to learn more about dentist training and other exciting health careers.